Keto Recipes


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Fish sticks are a classic family favorite, but traditional recipes often come with a hefty carb count due to the breading. This keto-friendly version swaps out the usual breadcrumbs for pork rind panko, offering a low-carb, high-flavor alternative that’s perfect for anyone following a ketogenic diet. These crispy breaded keto fish sticks are not only simple to prepare but also a guaranteed hit at the dinner table.

Why Choose Keto?

The ketogenic diet emphasizes low-carb, high-fat eating, which can help with weight loss, improved energy levels, and better blood sugar control. By choosing keto fish sticks, you’re indulging in a tasty meal without derailing your diet goals. Plus, the high protein content in fish makes it an excellent choice for muscle repair and overall health.

Selecting the Right Fish

For this recipe, white fish such as cod is ideal. Cod is a lean fish with a mild flavor, making it perfect for breading and seasoning. It’s also rich in omega-3 fatty acids, which are beneficial for heart health. Other suitable options include haddock or tilapia.

Ingredients Breakdown

White Fish (1 lb): Opt for fresh, sustainably sourced fish whenever possible.

Mayonnaise (¼ cup): Provides a creamy base for the coating mixture, helping the breading stick to the fish.

Dijon Mustard (2 tbsp): Adds a tangy flavor that complements the mild taste of the fish.

Water (2 tbsp): Thins out the mayo mixture for easier coating.

Pork Rind Panko (1 ½ cups): A low-carb alternative to traditional breadcrumbs, providing the perfect crunch.

Cajun Seasoning (¾ tsp): Gives the fish sticks a flavorful kick. Adjust the amount to suit your spice preference.

Salt and Pepper: Season to taste, keeping in mind that pork rinds and Cajun seasoning can be salty.

Preparing the Fish Sticks

Prepping the Fish: Start by patting the fish dry to remove any excess moisture. This step is crucial for achieving a crispy coating. Cut the fish into sticks approximately 1 inch by 2 inches, adjusting based on the size and thickness of your fillets.

Creating the Coating:

In a shallow bowl, combine the mayonnaise, Dijon mustard, and water. Whisk until smooth.

In a separate shallow bowl, mix the pork rind panko and Cajun seasoning. Add salt and pepper to taste, keeping in mind the saltiness of your pork rinds and seasoning blend.

Coating the Fish:

Dip each fish stick into the mayo mixture, ensuring an even coat. Shake off any excess.

Next, dredge the fish in the pork rind mixture, pressing gently to adhere the crumbs to the fish.

Air Fryer Cooking Method

Preparing the Air Fryer: Spray the air fryer rack with non-stick cooking spray. Avocado oil spray is a great option due to its high smoke point and health benefits.

Cooking: Set the air fryer to 400°F. Place the coated fish sticks on the rack in a single layer, ensuring they are not touching. Air fry for 5 minutes, then use tongs to flip the sticks. Cook for an additional 5 minutes until golden brown and crispy.

Oven Baking Alternative

If you don’t have an air fryer, you can still enjoy these keto fish sticks by baking them in the oven. Here’s how:

Preheat the Oven: Set your oven to 425°F. Place a rimmed sheet pan in the oven with several tablespoons of oil (e.g., avocado or olive oil) and let it heat while the oven preheats.

Bake the Fish Sticks: Place the coated fish sticks on the preheated pan. Bake for 5 minutes, flip the fish sticks, and bake for another 5 minutes until they are crispy and cooked through.

Serving Suggestions

Serve these delicious keto fish sticks immediately, garnished with a sprinkle of fresh parsley or a wedge of lemon for added zest. Pair them with keto-friendly sides such as a green salad, steamed vegetables, or cauliflower mash for a complete meal.


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Course: Keto Recipes


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Crispy Breaded Keto Fish Sticks


  • 1 lb white fish

  • ¼ cup mayonnaise

  • 2 tablespoons Dijon mustard

  • 2 tablespoons water

  • 1 ½ cups pork rind panko

  • ¾ teaspoon Cajun seasoning

  • Salt and pepper to taste


  • Prepare the Air Fryer: Spray the air fryer rack with non-stick cooking spray (e.g., avocado oil spray).
  • Prepare the Fish: Pat the fish dry and cut it into sticks about 1 inch by 2 inches wide.
  • Mix the Coatings:
    In a small shallow bowl, whisk together the mayonnaise, Dijon mustard, and water.
    In another shallow bowl, combine the pork rind panko and Cajun seasoning. Add salt and pepper to taste.
  • Coat the Fish:
    Dip each piece of fish into the mayo mixture, then shake off the excess.
    Dredge the fish in the pork rind mixture, ensuring it is well-coated.
  • Cook the Fish Sticks:
    Place the coated fish sticks on the air fryer rack.
    Air fry at 400°F for 5 minutes. Flip the fish sticks with tongs and cook for another 5 minutes.
    Serve: Serve the fish sticks immediately.

Nutrition Facts

  • Calories: 263kcal
  • Carbohydrates: 1g
  • Protein: 26.4g
  • Fat: 16g
  • Fiber: 0.5g

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